Planning to become a father? Then you’d better do anything you can to make sure your sperm are plentiful and healthy. Including eating the Good Food That Increases Sperm Count and Volume.

The health of your semen may not be something you’ve given a lot of consideration, but if you’re likely to be a dad anytime soon, you may as well do whatever you can to ensure that your tiny bundles of genetic propagators are plentiful and healthy.

There are lots of treatment options to improve the health of your semen and your own fertility, including fertility drugs, surgery and assisted reproductive technology. But before you resort to these there are several simple things you can do to present your reproductive tissues the best possibility of accomplishing their job by ingesting a diet of sperm-boosting foods and avoiding things which are harmful to sperm health.

Healthy Food Diet That Increases Sperm Count


Deficiencies in vitamin A have been connected to slow sperm and reduced fertility. Eat plenty of red peppers, oats, carrots, dried apricots, sweet potatoes, broccoli, and spinach to give you a vitamin A increase.

Vitamin C, found in good amounts in strawberries, asparagus, orange and orange veggies, has a beneficial impact on sperm viability and motility (the swimming ability of semen).

Vitamins C, E, and B12 are also excellent antioxidants that can help boost sperm production and motility by combating harmful free radicals.

A fantastic multivitamin supplement is a fantastic idea if you believe you are not getting enough of the sperm-supporting vitamins from your normal diet.


Inadequate levels of zinc can cause lowered sperm counts. Natural sources of this mineral include eggs, eggs, oysters, seafood, pumpkin seeds, beef, oats, legumes, yogurt, nuts, and barley. Selenium is also thought to be beneficial to sperm motility and wellness.

Fatty acids

Studies have shown that fertile men’s sperm has a tendency to contain greater amounts of polyunsaturated fats, especially omega-3 and omega-6 fatty acids, than that of infertile men. They are located in walnuts and fish like anchovies, sardines, and salmon.

Folic acid

Some men who’ve been taking dietary supplements containing folic acid in conjunction with zinc have experienced increases in semen counts of as much as 70 percent and the study indicates that males with low folic acid levels have a tendency to have more sperm cells with chromosomal (genetic) abnormalities. Keep your levels up by eating leafy green vegetables, whole grain foods, avocados, fruit, and legumes.


Lycopene, a bright reddish carotene found in tomatoes, tomato sauce, carrots, watermelons, and pawpaw, has been shown to help increase sperm counts.


By drinking tons of water throughout the day you can counteract dehydration, which can be one of the main factors related to low semen volume.

Foods to Prevent Which Effects on Sperm

Pesticide-laced fruit and veg

Chemical pesticides that are liberally sprayed onto several food plants and residues of which might stay on the vegetables and fruit you buy at the store are known to have detrimental effects on sperm fertility and health. Always wash your new produce thoroughly before eating it, or better yet, go organic.

Canned food

Canned food

Bisphenol-A (BPA), a hormone-disrupting chemical found in certain plastics has been linked to decreased sperm health and several researchers think that our main exposure for this comes out of food packaging. The insides of several foods and beverage cans are coated using BPA-containing resin and notably high levels are seen in canned acidic foods including certain fruits and tomato sauce. Choose fresh food and meals bottled in glass containers rather than canned products.


Excessive alcohol consumption can damage sperm. Keep your intake to moderate levels when you’re trying to become fertile.

Saturated Fats

Saturated Fats

Research indicates that a diet high in saturated and mono-unsaturated fats, such as those found in bacon, processed meats, sausages, ham, and butter, can result in bad sperm health.

Assorted Sperm killers

There a number of additional every-day materials and practices that are no good for your sperm, for example:


These include opiates, steroids and cytotoxic drugs used in cancer treatment.

• Smoking

Smokers have been shown to possess diminished fertility when compared with non-smokers.

• Frequent hot tubs

They have been shown to lower sperm counts. Rather have a shower.

• Clothing

Tight underpants, particular ones made from synthetic substances have been linked to infertility. Wear baggy boxers made from cotton instead.